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Taco Casserole (Whole30, Paleo, low carb)

Aug 29, 2020 · 19 Comments

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beef taco casserole in a white baking dish and on a white plate
beef taco casserole in a white baking dish and on a white plate

This easy Paleo Taco Casserole is a fun, hearty dinner! Lots of veggies, ground beef, salsa, eggs and spices are baked together for a filling casserole you can enjoy all week (perfect for meal prep).

Plus it happens to be low carb, Whole30, gluten-free, dairy-free and keto!

A Whole30 casserole with ground beef, peppers and more in a white baking dish, topped with avocado and sliced black olives

(As an Amazon Associate, I earn from qualifying purchases. Some of the links on this page may be affiliate links. If you purchase a product through an affiliate link, I’ll automatically receive a small commission at no additional cost to you.)

Why this recipe works

This Paleo Taco Casserole has all the spicy flavor of a regular taco casserole and is full of protein, healthy fats and lots of veggies. It’s made from easy-to-get ingredients, including spices you probably already have in your pantry.

You might be surprised by a gluten-free casserole without cheese but actually the eggs give it a smooth, creamy texture that’s almost like cheese. (Note I said almost – let’s not get too crazy here.)

Plus, just like regular tacos, you get to add all your favorite toppings! But the casserole is good plain, too.

And this healthy taco casserole lasts well all week and can be frozen, so it’s perfect for your meal prep plan.

easy taco casserole in a white baking dish, with a piece being lifted out by a spatula

What you need

Don’t be intimidated by the long list of ingredients. It’s mostly because of the spices, which you probably already have:

  • 1 spaghetti squash
  • 2 bell peppers, any color
  • 1 onion
  • 1 pound lean ground beef
  • 4 eggs
  • 1 jar of thick & chunky salsa
  • salt
  • pepper
  • cumin
  • chili powder
  • regular or smoked paprika
  • onion powder
  • garlic powder
  • cooking spray
  • avocado oil

And the equipment:

  • a cutting board and sturdy knife
  • measuring spoons (these are my favorite because they actually fit into spice jars!)
  • a deep, large skillet or Dutch oven
  • a large mixing bowl
  • a 9×13″ (or any 3 quart) baking dish
  • a plate or dish for microwaving the spaghetti squash

How to make this Paleo Taco Casserole

Step 1: Heat the oven to 400°. Grease a 9×13″ (3 quart) baking dish with avocado oil or coconut oil spray (if freezing, see notes for directions).

Step 2: Trim the very top of the spaghetti squash off. This will slice off the stem so you don’t have to cut through it later. Cut the squash in half lengthwise and scoop out the seeds. Coat the cut sides with avocado oil, salt and pepper. Microwave them cut-side down on a plate or dish covered with plastic wrap with a small vent somewhere around the rim.

You might have to microwave the halves separately, depending on their side. Each side will need about 8-12 minutes, depending on their size. You’ll know they’re ready when you poke the shell and it’s slightly soft.

Step 3: Meanwhile, peel and dice the onion. Heat 2 tablespoons avocado oil in a large, deep skillet or Dutch oven over medium-high heat. Saute the onion in the oil with 1/2 teaspoon salt until softened, stirring occasionally, about 3-4 minutes.

Step 4: While the onion cooks, chop the pepper into bite-sized chunks, discarding the seeds. Add to the onion along with 1/2 teaspoon salt and saute until slightly softened, stirring occasionally, about 4-5 minutes.

Step 5: Add the ground beef to the pan with 1/2 teaspoon salt and break it up into smaller and smaller chunks until it’s browned, about 8 minutes. Turn off the heat and set the pan aside to cool.

Step 6: In a large bowl, whisk the eggs, salsa, cumin, chili powder, garlic powder, paprika, onion powder and 1/2 teaspoon each salt and black pepper.

(Note: You might notice that I add salt in a lot of these steps. That’s because it’s important to season as you go, to make sure the salt is evenly distributed throughout the dish. But we’re making a very large casserole here so don’t be alarmed by the amount of salt!)

Step 7: Use a fork to scrape out the spaghetti squash “noodles” and add to the bowl (hold the squash with a towel if it’s still too warm). Add the veggies and beef and stir everything together until well-blended. Be sure to break up and spread out the clumps of squash noodles

Step 8: Pour into the greased 9×13″ pan and bake for 50-60 minutes, or until set and browned around the edges. Let cool for at least 15 minutes, add your toppings and serve!

A paleo casserole with ground beef, peppers and spaghetti squash in a white baking dish and on a white plate

Frequently Asked Questions (FAQ)

Can I make substitutions?

You can use another type of lean ground meat like chicken or turkey. If you use a ground meat with a higher fat content, you might have to drain the veggie/meat mixture in a colander before adding it to the egg mixture. The extra moisture would make the casserole greasy and watery.

You can use any color bell peppers you like.

To make it spicier, add cayenne with the spices or add a chopped fresh pepper (like jalapeno or serrano) with the bell peppers. You can scrape out the fresh pepper’s seeds to decrease the spiciness.
You can use any salsa you like but try to make sure it’s the thick and chunky kind. If it’s too thin it’ll make the casserole too watery.

No paprika? Use ground chipotle powder instead.

Can I make this Paleo Taco Casserole ahead of time?

This will keep covered in the fridge for up to 5 days. Reheat in the microwave or a 350° oven for 20-30 minutes.

Can I freeze this Paleo Taco Casserole?

If you know you’re going to freeze the casserole, line the baking dish with aluminum foil and grease the foil. Make sure it’s long enough on the sides that you can grab the foil and lift the casserole out of the dish when it’s frozen.

Then freeze the baked casserole (without any toppings) in its dish. Once frozen, lift the casserole out of the baking dish and wrap in plastic wrap. Place in a freezer-safe container or large freezer-safe baggie. Freeze for up to 3 months.

If you didn’t line your baking dish with aluminum foil, wait until your casserole has cooled to room temperature. Cut any leftovers into the square or rectangular portions (either large or individually sized) and wrap tightly in plastic wrap. Place in a freezer-safe container or baggie and freeze for up to 3 months.

Thaw overnight in the fridge. Reheat in a 350° oven for 20-30 minutes or in the microwave.

Other taco and hearty dinner recipes

  1. Supreme Pizza Casserole (Paleo, Whole30)
  2. Paleo Nachos (gluten-free, dairy-free)
  3. Ground Chicken Tacos (Paleo, Whole30, low carb, keto)
  4. Ground Bison Tacos (Paleo, Whole30)
A Whole30 casserole with ground beef, peppers and more in a white baking dish, topped with avocado and sliced black olives

Taco Casserole (Paleo, Whole30, low carb)

Don Baiocchi
This Taco Casserole is a fun and filling dinner the whole family will love! Plus you can refrigerate or freeze it for a great meal prep option. And it's Whole30, Paleo, keto, gluten-free, dairy-free and low carb!
5 from 8 votes
Print Recipe Pin Recipe
Prep Time 30 minutes mins
Cook Time 1 hour hr
Resting Time 20 minutes mins
Total Time 1 hour hr 50 minutes mins
Course Main Course
Cuisine Mexican
Servings 8 servings
Calories 199 kcal

Ingredients
  

  • avocado oil or coconut oil cooking spray
  • 1 medium spaghetti squash (about 2-2½ lbs.)
  • 2 tablespoons avocado oil, plus more for the squash
  • 2 teaspoons fine sea salt, divided, plus more for the squash
  • ½ teaspoon ground black pepper, plus more for the squash
  • 1 red or yellow onion
  • 2 bell peppers, any color
  • 1 lb. lean ground beef
  • 4 eggs
  • 1 (16 oz.) jar thick and chunky salsa
  • 1½ teaspoons cumin
  • 1½ teaspoons chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon regular or smoked paprika
  • ½ teaspoon onion powder

Instructions
 

  • Heat the oven to 400°. Grease a 9×13" (3 quart) baking dish with avocado oil or coconut oil spray (if freezing, see notes for directions).
  • Trim the top of the spaghetti squash off (this will cut off the stem so you don't have to cut through it later). Cut the squash in half lengthwise and scoop out and discard the seeds. Coat the cut sides of the squash in a thin layer of avocado oil and season with salt and pepper. Place cut-side down on a plate or dish and cover with plastic wrap with a small vent somewhere along the rim. Microwave for 8-12 minutes (you might have to microwave them separately depending on the size of your microwave), or until the shell is soft to the touch. Set aside to cool (careful, plate will be hot).
  • Meanwhile, peel and dice the onion. Heat 2 tablespoons avocado oil in a large, deep skillet or Dutch oven over medium-high heat. Saute the onion in the oil with ½ teaspoon salt until softened, stirring occasionally, about 3-4 minutes.
  • While the onion cooks, chop the pepper into bite-sized chunks, discarding the seeds. Add to the onion along with ½ teaspoon salt and saute until slightly softened, stirring occasionally, about 4-5 minutes.
  • Add the ground beef to the pan with ½ teaspoon salt and break it up into smaller and smaller chunks until it's browned, about 8 minutes. Turn off the heat and set the pan aside to cool.
  • In a large bowl, whisk the eggs, salsa, cumin, chili powder, garlic powder, paprika, onion powder and ½ teaspoon each salt and black pepper.
  • Use a fork to scrape out the spaghetti squash "noodles" and add to the bowl (hold the squash with a towel if it's still too warm). Add the veggies and beef and stir everything together until well-blended. Be sure to break up and spread out the clumps of squash noodles.
  • Pour into the greased pan and bake for 50-60 minutes, until set and browned around the edges. Let cool for 20 minutes, add toppings (see notes for ideas) and serve.

Notes

Topping ideas:
  • shredded lettuce
  • sliced black olives
  • sliced avocado or guacamole
  • chopped cilantro
Substitutions and variations
  • You can use another type of lean ground meat like chicken or turkey. If you use a ground meat with a higher fat content, you might have to drain the veggie/meat mixture in a colander before adding it to the egg mixture. The extra moisture would make the casserole greasy and watery.
  • You can use any color bell peppers you like.
  • To make it spicier, add cayenne with the spices or add a chopped fresh pepper (like jalapeno or serrano) with the bell peppers. You can scrape out the fresh pepper’s seeds to decrease the spiciness.
  • You can use any salsa you like but try to make sure it’s the thick and chunky kind. If it’s too thin it’ll make the casserole too watery.
  • No ground paprika? Use ground chipotle powder instead.
Storage
This taco casserole will keep covered in the fridge for up to 5 days. Reheat in a 350° oven for 20-30 minutes or in the microwave.
For freezing: if you know you’re going to freeze the casserole, line the baking dish with aluminum foil and grease the foil. Make sure it’s long enough on the sides that you can grab the foil and lift the casserole out of the dish when it’s frozen.
Then freeze the baked casserole (without any toppings) in its dish. Once frozen, lift the casserole out of the baking dish and wrap in plastic wrap. Place in a freezer-safe container or large freezer-safe baggie. Freeze for up to 3 months.
If you didn’t line your baking dish with aluminum foil, wait until your casserole has cooled to room temperature. Cut any leftovers into the square or rectangular portions (either large or individually sized) and wrap tightly in plastic wrap. Place in a freezer-safe container or baggie and freeze for up to 3 months.
Thaw overnight in the fridge. Reheat in a 350° oven for 20-30 minutes or in the microwave.

Nutrition

Calories: 199kcalCarbohydrates: 13gProtein: 17gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.2gCholesterol: 117mgSodium: 1045mgPotassium: 562mgFiber: 3gSugar: 6gVitamin A: 1535IUVitamin C: 42mgCalcium: 63mgIron: 3mg
Keyword healthy casserole, keto casserole, paleo casserole, taco casserole, whole30 casserole
Tried this recipe?Mention @paleoglutenfreeguy or tag #paleoglutenfreeguy!

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Mains, Recipes, Whole30 beef, casserole, peppers, salsa, spaghetti squash, tacos

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Reader Interactions

Comments

  1. Melissa says

    December 7, 2021 at 3:23 am

    5 stars
    This. Was. Delicious.
    Will certainly be making this again! Thanks for the fabulous recipe!!

    Reply
    • Paleo Gluten Free Guy says

      December 7, 2021 at 11:21 am

      Yay! So glad you liked it. Thanks for sharing. 🙂

      Reply
  2. Jennifer says

    September 6, 2020 at 8:01 am

    5 stars
    Yay, ground beef! That “cut” has been a budget-friendly lifesaver in my home of the last 20 years — as I grew up three (now 6ft+ boys on it) — -adding spaghetti squash genius, they would have never realized in there, lol.

    Reply
    • Paleo Gluten Free Guy says

      September 9, 2020 at 2:21 pm

      Yes! Ground beef is such a great option.

      Reply
  3. Megan Stevens says

    September 4, 2020 at 1:14 pm

    5 stars
    We love the flavors of cumin and chili powder with spaghetti squash. Thanks for making a yummy dairy-free taco casserole, much needed!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:45 pm

      You’re welcome! Everyone should be able to enjoy a taco casserole. 🙂

      Reply
  4. Hope says

    September 3, 2020 at 9:27 pm

    5 stars
    Love this idea, the flavours were awesome and it was so easy to make!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:45 pm

      Yay! Glad to hear it 🙂

      Reply
  5. Kelly says

    September 3, 2020 at 1:19 pm

    5 stars
    My family is going to absolutely love this! So fun and delicious!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:44 pm

      I hope they do!

      Reply
  6. ChihYu says

    September 3, 2020 at 12:10 pm

    5 stars
    Such a fun and delicious family meal! Perfect for Taco Tuesday!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:44 pm

      So true! Good idea 🙂

      Reply
  7. Jean Choi says

    September 2, 2020 at 11:14 pm

    5 stars
    Amazing! Such a perfect Whole30 meal, and the leftovers are amazing as well!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:43 pm

      I’m alllll about the leftovers. 🙂

      Reply
  8. linda spiker says

    September 1, 2020 at 2:00 pm

    Still rocking the W30. Adding this to the meal plan!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:43 pm

      Good for you! They can be hard but they’re so worth it.

      Reply
  9. Carol Little R.H. @studiobotanica says

    August 31, 2020 at 8:26 pm

    5 stars
    I am going to make this. asap!!
    Love the flavours!!

    Reply
    • Paleo Gluten Free Guy says

      September 4, 2020 at 3:42 pm

      Yay! Let me know how it goes 🙂

      Reply
5 from 8 votes

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Well hello there! I’m Don, the creator behind Paleo Gluten Free Guy. I share fun, vibrant recipes for good health and pure enjoyment. All of my recipes are gluten-free and the majority of them are also Paleo, meaning they’re free of grains, dairy, refined sugar and legumes.

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